Shows
The Power of 30Understanding Cravings!One of our most exciting episodes ever that could change your eating habits overnight!In this episode we're talking about how cravings work and what you can do about them, because despite feeling like they are totally out of your control, once you know how they work you can totally use the same process to develop a more desirable habit!Key points this week are;2 types of cravings - habitual and "biological" (i.e. hormones or microbiome)Your "pudding stomach" is real and it's proper name is "sensory specific satiety"...2024-04-2433 minThe Power of 30Body Composition - BMI Vs Body Fat %This could be one of the most important episodes we've ever done.Few people understand the importance of body composition, even fewer apply it. We have been indoctrinated with the importance of weight without any consideration for what that weight might consist of.If someone gave you a kilo of money as a gift it would make a huge difference whether it was a kilo of pennies, or a kilo of £20 notes right?Let's apply the same logic to our bodies, and while it may be harder to ascertain our body composition we m...2024-04-1031 minThe Power of 30Consequences Matter!When we decided to tackle this topic we didn't realise where it would take us!It's probably obvious to say consequences matter and we had all our notes prepared for the show. It was only when we got into it we realised the far reaching impact consequences can have.Enjoy the listen as the realisation dawns on us that this can change everything. And you can tell because we really stumble on words in this one!Support the showAll the details of our Kofi account are below so if...2024-03-2731 minThe Power of 30Facts vs Feelings (and identifying progress vs outcomes)Coach Sall has been sat on this one a little while and it's a great discussion about where we look for validation and motivation when we're working out.What data is important? what about how things feel, when we're making a big effort to achieve our goals?We are often deeply conditioned to believe the number on the scale is indication of our progress (or number of reps that one workout) and we are also pre-programmed to always spot what we failed at. How can we change how we think about data and feelings to...2024-03-0630 minThe Power of 30Self-sabotage! Getting to know your saboteurs.We did a quiz all about saboteurs, you can get it here https://assessment.positiveintelligence.com/saboteur/overviewThing about self sabotaging behaviours is they are not always what we want and don't always serve us. Thoughts can spiral out of control and keep us stuck in certain behaviour patterns. The idea of this quiz is to identify behaviour that may have kept you safe in the past, and may be useful now, but also to acknowledge when you need to engage your wiser self-talk and not stay in that moment.The key is making t...2024-02-2137 minThe Power of 30No Pain No Gain! (Including; Exercising with an auto-immune condition)Listener Request!Let's talk about pain or discomfort you might experience when working out. Should you work through it? Is it ever good? What about when you're sick - workout or not? In this episode we cover;Coming to the gym with an injuryAuto-immune conditionsWhen you’re not wellInjuriesHow injuries occur and types of injuriesHow you can rehabilitate a muscle and make it Stronger by using itMovement is GOOD for our bodiesMovement increases blood flow to an injury helping it to healPhysio Exercises - love them or hate the...2023-12-2037 minThe Power of 30STOP using weight to Assess Health (get married instead!)We are a culture obsessed with what people weigh!Weight is a risk factor for many preventable diseases but it doesn’t mean that slim people are necessarily healthy!BMI is a nonsense measure, yet still used by our health care professionals as an assessment of health. If you are very muscular you could have a high BMI as muscle is more dense.Weight also does not indicate the high risk visceral fat held in a body.We did a bit of Googling to get some perspective on these risk factors an...2023-12-0634 minThe Power of 30Under Pressure - from your goals! (and what to do about it)This episode is for everyone who's ever said...I'm not setting goals right nowI feel too much pressureit's giving me anxietyI just want to... i.e. come for my mental healthI've got too much on right nowI'm happy where I amI can't think of anything... in relation to their goal setting.Goal setting absolutely IS about putting yourself under some kind of pressure, that's why it's such a game changer.BUTIt doesn't have to be, and the problem with not having any kind of goal is you just drift, and...2023-11-2232 minThe Power of 30The Definition of HalfAssingWe had trouble naming this one (as you will hear), but we decided to stick with the original title as we usually do, because it's usually the one that resonates most with people.I know you've all just recognised yourself in the title, so we're getting into it and I'll warn you, this one cut deep for us!Half-assing is when you're trying hard, feeling like you’re pulling out the stops, aiming for 3 workouts a week, and finding you only did 6 in a month!When you’re half assing you’re doing just e...2023-11-0831 minThe Power of 30Letting go of blame (excuses vs reasons revisited)We're back on a topic which we have already explored in a 6 episode mini-series back in 2021 (links below to those episodes) but it is a topic that just keeps on giving!Whether you call them excuses or reasons, we all have them and we felt it was time to revisit this topic that already took up much of our time to see if, over the last 2 years we've changed our minds about anything we said.Turns out we did a pretty good job first but of course, we did find a bit more to say...2023-10-2534 minThe Power of 30When to Quit... and when to lean in!It's all very well being OK with failing, but how do you decide when it is OK to quit, and when you just need to push a little?Sometimes, you try something and it’s not what you thought it would be i.e. you like the idea more than the reality! The most dangerous form of quitting is not bothering and staying in your comfort zone. This is playing not to lose, we're not achieving goals, but also, we're not “not achieving” them!We've drilled down some questions to help you decide if you s...2023-10-1138 minThe Power of 30Reasons to Exercise (that aren't about what you weigh or how you look!)We've been wanting to do this one for a while!It's time to change how we talk about exercise (and weight loss), especially for women and even more especially for young girls. The association of weight with health, and weight with looking good, and the fact that if you are "slim" then you must be both healthy and fit are all falsehoods.One of the worst things about this aspect of diet culture is the fact it has led to women simply not exercising, and thus not getting all of the benefits exercise has to...2023-09-2735 minThe Power of 3010 Ways to Stay Focused on the Task!This topic came from a member question about HOW do you stay focused - so yeah, we're talking about distractions! Because man there are a lot of things out there designed to keep you right where you are, happily distracted from your real purpose each day.We get into the distractions and of course we've got some strategies for you - 10 no less!First of all - what distracts you from doing the things you really want to and should be doing? Make that distractions list and let us know if you've got any we...2023-09-1339 minThe Power of 30Self-compassion "Self compassion is a practice of good will and not good feelings"Why are we so so hard on ourselves?It is unlikely you would say to anyone the things you say to yourself, especially when they've "messed up", but we will very quickly berate ourselves, and really, where does it get us. We have enough external influences trying to bury our self-esteem deep in the ground without doing it to ourselves.They key to being kinder to yourself is probably to get practicing, practice NOW, ready for when you need i...2023-08-3030 minThe Power of 30What Does Success Look Like?In this episode we're taking a close look at what success looks like - sometimes before we decide we've failed we need to decide what success actually looks like FOR US. We're asking:What do you consider success?What have you succeeded at in life that you would celebrate?So many people, especially women are unable to see or celebrate their own success. We’re conditioned that it’s only one way - the BIG way! The big promotion of the big weight loss.We need to remember the small successes and achievements along...2023-08-1632 minThe Power of 30The Problem with Goals; A Books and Bones; Motivational Book Club episode!We are big fans of goal setting, we talk about it a LOT because it's something so many people don't do, especially in our world. Or their goal is simply a number on the scale (or rather off it), something that's over simplified and doesn't reflect the actions needed, how often they should be repeated and over what time.So are we about to back track over all of that?No, but we're very glad we chose the book Atomic Habit by James Clear as our first book club book because he has brought to...2023-08-0931 min